Dr Michael Mosley explains how beat diabetes and lose weight with 8. Dr Michael Mosley has put together a simple diet plan and lifestyle programme suitable for those at risk of getting Type 2 diabetes, those already suffering with it - and anyone who wants to lose weight fast and regain control of their health. You have decided to go for it. You’ve talked to your doctor, cleared your kitchen cupboards of sugary snacks and now you’re ready to embark on the radical eight- week Blood Sugar Diet I’ve been describing in the first three parts of this series. Yesterday, I outlined menu plans for the second week. Today, you’ll find suggestions to take you through week three. Once you’ve reached week four, the menu plans for weeks five to eight are simply a repetition of weeks one to four. As I’ve explained previously, this strict, 8. If you are pre- diabetic (your blood sugar levels are abnormally high, but fall short of the diabetic range), this diet can stop you developing full- blown Type 2 diabetes. ![]() If you’re already a Type 2 diabetic, then this diet can reverse the condition, returning your blood sugar levels to normal. As you will soon discover, the diet isn’t quite as tough as you may fear. Though you will be living on 8. Calorie Needs to lose weight There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a. The first two weeks. These are likely to be the toughest, as your body adapts to fewer calories, but you will find that you begin to lose weight, fast. Some of it will be fat, but initially you will also be passing a lot of urine. It is essential that you drink at least two to three litres of calorie- free fluid a day or you are likely to become constipated and suffer headaches. If you are not keen on tap water, try disguising it by adding a squeeze of lemon or lime, or fresh mint and cucumber. I love fizzy water with lots of ice and lemon. Or drink plenty of fruit tea and the occasional coffee (but with only a splash of milk). Some people drink just hot water and, oddly enough, there is evidence that heat alone can soothe hunger. Have zero- calorie fizzy drinks if you must, but not fruit juice or commercial smoothies. Weeks two to four. By week four, your blood sugars should start to stabilise at close to normal levels and your sugar cravings will, hopefully, be much reduced. You will have lost a lot of weight, with much of it coming off your waist, judging by the results of the research trials that inspired me to devise this diet. These were carried out by Roy Taylor, professor of medicine and metabolism at Newcastle University. In one trial, 1. 1 volunteers lost an average of 2. They also lost nearly 3 in from their waists. But a note of caution: when Professor Taylor did a follow- up study with people who were older and had been diabetic for much longer, the results were mixed. Those who had been diabetic for fewer than four years did really well. But those who had been diabetic for more than eight years and were on lots of medication were less likely to see rapid improvements in their blood sugar levels. That said, everyone reported feeling better, sleeping better and being more active. Blood pressure and cholesterol levels also improved across the board. After eight weeks. ![]() By the end of the eight weeks, if not before, you will see some big changes in your body shape and biochemistry. You should be sleeping better and feeling a real sense of achievement. Perhaps you need to buy new trousers. Maybe you stop and look in mirrors to admire the difference. Pull out those old photos. LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools.Take new ones. Post them on Facebook or Twitter. Take time to celebrate what you’ve done with family and friends. Getting this far is a real achievement, but you don’t want to undo all the good work by reverting to your old lifestyle. Your main preoccupation should now be: . But this is not inevitable. You should create a lifestyle you can stick to. If you try to avoid all your favourite foods and run 2. Be realistic. I lost 2. I put a couple of pounds back on. But I can rapidly lose them again, and I’m sure the main reason I’ve succeeded in keeping off the weight is because I’ve gone from gorging on sugary carbs to following a Mediterranean- style eating plan. That, and a few other things you might find useful, too. If you eat on- the- go or in front of the TV, you will eat badly and beyond the point that you would normally feel full. I also leave food on my plate when I’m no longer hungry. It goes against everything I was taught when growing up. It is satiating, cheap and practical. I make large quantities, often out of leftover vegetables, and keep the unused stuff in the freezer.
Similarly, leave food serving dishes in the kitchen. I find that I am less likely to refill my glass or help myself to seconds if I have to get up from the table. Adapted from The 8- Week Blood Sugar Diet: Lose Weight Fast And Reprogramme Your Body by Michael Mosley (Short Books, . To order a copy at the special price of . P& P free on orders of more than . My children sometimes sneak in chocolate and biscuits, but know better than to leave them anywhere they can be spotted. I did suggest to my wife that we throw out the toaster (I would rarely bother to use the grill), but she refused. Instead, I keep unsalted nuts by the toaster, so when I am tempted to snack on toast and marmalade, I eat nuts instead. This is contradicted by a recent trial that followed 4. Some weighed themselves daily, others weekly, monthly or hardly at all. The more often people weighed themselves, the more weight they lost. I stick to one course, with lots of vegetables instead of rice or potatoes. I rarely have a dessert and, when I do, I always share it. Research shows that a small amount of something sticky and tasty is just as satisfying as a large amount. I used to kid myself that if I bought cake or a packet or biscuits I would only eat a small amount. I know that’s not true. For the same reason, I never buy large bars of chocolate, however much of a bargain they may seem. This is great exercise for humans, too, but is perhaps not the most practical tip if you live in a city — or prefer cats. Take up a new hobby that will keep your body and mind active. I started dancing. It got my heart going and was mentally challenging. This is based on an idea devised by the U. S. At the end of the day, think of three things that went well and why they did so. It doesn’t have to be much, perhaps someone complimented you or you saw a beautiful sunset. It focuses your attention on the positives and boosts your mood. For one day I attempt to go at least 1. I do this by having breakfast, skipping lunch and eating a light evening meal. There are health benefits from short periods of fasting and it reminds me that I can control hunger and it does not control me. I normally try to run up them. And that’s just part of the simple fitness regime that has helped to keep me healthy. I’ll talk more about that in tomorrow’s Mail, introducing you to one of the biggest breakthroughs in sports science in a decade — a cardio programme that takes just a few minutes per week, but can significantly improve your aerobic fitness, boost your mood and make following the Blood Sugar Diet easier. My GP says I've added TEN YEARS to my life. Julian Porter, 5. Sue, who is also a photographer, in Southampton, Hampshire. Julian was diagnosed with Type 2 diabetes in 2. He says: My wife and I do a lot of wedding photography and for years I was always the short jolly chap who ate all the canapes. Then, back home, I’d unwind with a couple of beers and a bag of crisps. I was always snacking and eating takeaways. At 5 ft 8 in, I weighed 1. Body Mass Index (BMI) of 3. But I didn’t worry about it and just covered up my growing waistline in sharp suits. Life- changing: Julian Porter, 5. His GP says the diet has helped add ten years to his life. Then, at a routine check- up, I was told I had Type 2. It hit me hard, as the previous week I’d done a photoshoot for the charity Diabetes UK with a man who’d had both legs amputated owing to complications from Type 2. So I was very aware of how dangerous the condition could be. I was already on statins for high cholesterol and blood pressure pills, and was at high risk of a heart attack, and now I was being put on the diabetes drug metformin. I immediately decided I had to lose weight. I came across research into the 8. I did a lot of exercise, I could increase the calories to 1,0. For breakfast I had porridge and berries, for lunch, crispbread or an open sandwich and in the evenings a good dinner — usually a combination of vegetables, protein and carbohydrates, for instance, salmon and pasta. I never cut out carbs, as I needed them for energy to exercise and I ate nothing after 6pm until the next morning. Amazingly, I didn’t feel hungry, and in four weeks I lost a stone. I began to exercise more, as I had more energy and wanted to speed up my weight loss — the weight dropped off even quicker, and in five months I lost 7 st. I couldn’t believe how great I felt. When I went back to my GP for a blood test, my sugar levels were completely normal. My GP couldn’t believe it and sent the results back to the lab saying they must be wrong. But when I was retested, the results came back the same. My GP told me he wasn’t sure it was even possible to reverse diabetes, as I had — but it was! Now I’ve come off the metformin and even the statins. My high blood pressure is hereditary, so I still need the pills, but it’s a lot more stable now. I got down to 1. 0 st 7 lb and when I turned up for weddings, people I’d seen the previous year didn’t recognise me. I’ve since put on a stone, as I was told I looked too gaunt, and I’ve stopped counting calories, as I can now gauge the right amount of food I need. My golden rule is never eat at weddings! My BMI is a healthy 2. I have started running outdoors — I’d always been too embarrassed to be seen in running shorts before, but now I look fine. Most days I also cycle about 4. The best thing about it all is that my GP says I’ve added ten years to my life. TOO TOUGH? THEN TRY MY 5: 2 DIET We are all different. Many people find sticking to 8.
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